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BBW L1-1

Weeks 1-8

A

Created by

Andres

Workout Breakdown

Superset 1

1

Band Chin Up

1 set × 5-10 reps

2

Push-Up - Rings

1 set × 6-12 reps

3

Band Chin Up

1 set × 5-10 reps

4

Push-Up - Rings

1 set × 6-12 reps

5

Band Chin Up

1 set × 5-10 reps

6

Push-Up - Rings

1 set × 6-12 reps

7

Band Chin Up

1 set × 5-10 reps

8

Push-Up - Rings

1 set × 6-12 reps

Superset 2

1

Row - Other

1 set × 7-12 reps

2

Band Dip

1 set × 6-12 reps

3

Row - Other

1 set × 7-12 reps

4

Band Dip

1 set × 6-12 reps

5

Row - Other

1 set × 7-12 reps

6

Band Dip

1 set × 6-12 reps

Superset 3

1

Dip Shrug

1 set × 5-10 reps

2

Plank

1 set × 30-60s

3

Dip Shrug

1 set × 5-10 reps

4

Plank

1 set × 30-60s

5

Dip Shrug

1 set × 5-10 reps

6

Plank

1 set × 30-60s

Superset 4

1

Scapular Pull-Up

1 set × 4-8 reps

2

Arch Body Hold (Prone)

1 set × 40-60s

3

Scapular Pull-Up

1 set × 4-8 reps

4

Arch Body Hold (Prone)

1 set × 40-60s

5

Scapular Pull-Up

1 set × 4-8 reps

6

Arch Body Hold (Prone)

1 set × 40-60s

Wall Slides

1

Wall Extensions

1 set × 3×6-8 reps

BBW L1-1 - Bodyweight Fitness | Bodyweight Fitness